Over the years we have watched this child prodigy who began to play golf at the age of two grow into a skinny, 155-pound 22-year-old, and then into a 180-pound 33-year old world class golfer. But the question in the back of every golfer’s mind is, how does he stay in such amazing shape and what’s in Tiger Woods workout routine?
Tiger’s basic routine includes stretching, core exercises, cardio and strength training. When it comes to equipment, he uses almost anything you can find in a gym–weight machines, free weights, dumbbells, medicine balls and various items for stretching and balancing, such as inflatable rubber “physio” balls and foam cylinders. His trainer, Keith Kleven, designed a workout program that keeps Tiger’s upper and lower body in perfect balance and builds up his endurance. Here’s a look at Tiger’s typical routine.
Cardio Training – Tiger begins his day with a run or a bike ride. If it’s a running day, he does either a three-mile speed run or an endurance run of up to seven miles.
Strength training – Tiger’s strength-training program is designed for balance, endurance and control. He lifts sub-maximal weights at higher reps, sometimes 25 to 50 aiming for tone and endurance. He also focuses on developing his right and left sides equally because it improves how he strikes the ball. Sometimes, Tiger adds weight plates to his workouts to mix up the routine and add a challenge, but rarely does he lift heavy weight. Tiger’s workout routine target all of his major muscle groups, but he trains extra on his back and shoulders to build good posture, and his leg’s to develop a strong power base.
Core and flexibility training – Flexibility is a major component of Tiger Wood’s workout regime and he incorporates up to 40 minutes of stretching before each workout. For golfers, core strength is just as important as flexibility and Tiger’s core training builds overall strength and flexibility and helps him to maintain an ideal state of posture and symmetry.
Perhaps the one thing that separates Tiger’s workout routine most from a typical golfer is that he tries to perform different exercises in movements that copy a golf swing. For example, Tiger will kneel on a stability ball and perform a dumbbell curl while trying to maintain his balance on the ball.
Tiger’s fitness routine is clearly designed around building power while keeping his flexibility. One of the reasons he is at the top of his game is due to being able to coil that body to release a powerful swing. Golfers need to take notice! Tiger has dominated the tour for one reason! He is dedicated to being the best in every way and that includes his workout routine.
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